Breath in yoga and sitting positions – Yoga Course India

Breath in yoga and sitting positions

Breath in yoga and sitting positions – Yoga Course India

It’s great that you are with us! Today we start our 30 days with yoga and we ensure – it won’t be boring. Step by step you will develop your practice, learn new asanas, overcome further barriers of your body and … mind! Today we will focus on sitting asanas and learning to breathe.

Ready? Let’s start! Today, breath and sitting positions!

Breath in yoga and sitting positions

Sitting Asanas: Padmasana, Sukhasana, Virasana

Here are examples of various sitting positions ideal for breathing practice (yes, about it in a moment!).

Try each of them and choose the most convenient for you.

1. Lotus position – Padmasana

This is one of the basic and most important yoga postures.

This is an excellent position for the practice of meditation and pranayama, intended for those already practicing, because it requires some flexibility.

If you are at the beginning of your path, you can perform a half lotto, which is easier but effectively prepares to perform classic Padmasana.

The body rests in a sitting position, but does not fall into lethargy. Keeping your legs crossed and straightening your back keeps your mind alert and attentive.

Padmasana

sitting padmasana

Lotus position is for advanced. Sometimes it takes a long time to achieve it. Instead, you can choose one of the simplified items – just don’t speed up anything!

 

Padmasana step by step

 

  • Sit on the mat in the Stick Position (Dandasana) – stretch your legs forward and imagine a rope that pulls your spine up to the ceiling. Keep your head straight and look straight ahead.
  • Grab the right foot with your hands, bend your knee and pull the heel to your stomach. Place your right foot on your left thigh at the root.
  • Grab the left foot with your hands and try to pull it to the stomach, placing it on top of the other leg as close as possible to the base of the right thigh.
  • Turn the soles of the feet up. Place your straight arms on your knees in front of you and the inside of open hands also point upwards. Fold your thumbs and index fingers together in both hands (in a classic meditative position).
  • The spine from the base to the neck should be straight. Keep your face facing straight ahead, but your eyes may be closed.
  • Lotus position should be done on both legs, it is possible that at the beginning it will be possible for you only on one. In this situation, spend more time opening this more blocked hip.

Benefits of exercising the Lotus Position

 

  • opens hips
  • stretches ankles and knees
  • calms the brain – perfect for meditation
  • increases awareness and mindfulness
  • keeps the spine straight
  • helps to develop a good attitude
  • relieves menstrual discomfort and sciatica
  • helps maintain flexible joints and ligaments
  • stimulates the spine, pelvis, stomach and bladder
  • equalizes energy levels

Tips for beginners:

To prepare for the lotus position, you can first do a cross-leg sit – Sukhasana, working on opening and elasticity of the hips.

Another option for people who face a lotus is to put a blanket under the buttocks . Then the knees will fall down and make the position more comfortable.

You can also make a half lottery on two sides, which will prepare you to complete the position.

 

Step by step position:

  • Sit on the mat in the Stick Position (Dandasana) – stretch your legs forward and imagine a rope that pulls your spine up to the ceiling. Keep your head straight and look straight ahead.
  • Grab the right foot with your hands, bend your knee and pull the heel to your stomach. Place your right foot on your left thigh at the root.
  • Grab the left foot with your hands and place it under your right knee so that your right knee can rest freely.
  • Place your straight arms on your knees in front of you and the inside of open hands also point upwards. Put your thumbs and forefinger together in both hands (in a classic meditative position).
  • The spine from the base to the neck should be straight. Keep your face facing straight ahead, but your eyes may be closed.
  • Make Half Lottery to the other side.

2. Sukhasana

An alternative position for everyone who cannot yet enter the Lotus position.

Sukhasana is excellent for meditation, and from a physiological point of view, puts the hips and pelvis in the correct position.sukhasana
Sitting cross-legged is a basic position that can help you achieve the appropriate hip stretching and opening necessary for Lotus Position. Try to cross your legs alternately developing both sides of the body evenly.

Sukhasana step by step:

  • Roll up a thick blanket or two so that it provides strong support for your pelvis.
  • You can also use a bolster or a special hard pillow. The height of the aid should be such that the knees are at hip level.
  • Sit close to one edge and sit in Dandsan (legs straight). Roll the buttocks back and out. Extend the spine from the buttocks up and suck in the lower spine. Look straight ahead.
  • Cross your legs spreading your knees and slide each foot under the opposite knee. Shaving cross in the central line of the body.
  • In Sukhasana, you should keep a comfortable gap between your feet and pelvis – this distinguishes this position from other sitting positions in yoga.
  • Place your hands on your knees, the palms of the palms face down. Be straight – keep a right angle between your spine and legs.

Benefits of sitting cross-legged:

  • prepares for Lotus Position
  • makes the hips and knees more elastic
  • calms down
  • teaches the spine to be aligned

 

sukhasana

sukhasana asanas sitting down
Only use a blanket or pillow if you have to – this is a simplified version of this item.

Tips for beginners:

You can sit in this position for a long time, but if you exercise it regularly, remember to cross your legs alternately.

You can, for example, on even days, put your left leg over the right one and on odd days – the other way around.

You can also divide the practice time in half, and spend the first half with your right leg over the left and the second half with your left leg over the right.

3. Sit In Hero Position – Virasana

An excellent position that slowly helps to stretch the thigh muscles. It allows you to maintain an upright position necessary for breathing.

Virasana

sitting virasana

Sitting in the Hero Position is the last alternative to breathing yoga. Remember to keep your spine straight. In the simplified version, instead of sitting directly on the mat, sit on a pillow or a rolled blanket

Virasana step by step:

  • Kneel and sit your buttocks on your heels. Keep your knees close and your thighs parallel.
  • Then spread your feet slightly (their bottoms facing up, you support the instep on the mat) sideways and lower the buttocks on the mat. Feel how your thigh muscles and ankles become more elastic and stretch.
  • Straighten your spine. Pull your head up as if you wanted to touch the ceiling with its tip. Chest slightly extended.
  • Place your hands on your knees, the palms of the palms face down.

 

Benefits of performing Virasana:

  • facilitates the practice of breathing
  • stretches thigh muscles
  • stretches ankles

Tips for beginners:

Roll up a thick blanket or use a yoga roller and place it between your thighs under your buttocks to slightly lift the pelvis and change the angle of the knees.

Breath in yoga – Ujjaya breath

So choose the best position for you and following Basia’s instructions from the video below try to take a breath Ujjaya several times .

It just so happens that this is the first video of the program 30 Days with yoga, we make available to everyone for free. After all, breathing is the basis without which it is difficult to go further in yoga practice.

Managed to? Remember to practice breathing Ujjayi at least a few minutes a day! Tomorrow you will receive another asana and Ashtanga practice.

Get in Touch: YTTI, Tapovan Rishikesh, Uttarakhand, 249201, India +91-9319065118

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